2023-04-30 WoD

 A. Run 8.68km; 44:54; 5:10 pace

2023-04-29 WoD

WARM
400m run
std warmup

MAIN

(was all a partner workout, trading off running/work. So I did it solo, working for same time as the run took me)
A. 30 min amrap
{
A1. 9 min AMRAP
{
1 block run
DB Pushpress 1x35# (did sets of 15/arm, 25/side on the last set)
}
130 reps + 4 x 1block run

A2. 9 min AMRAP
{
1 block run
T2B
}
60 reps + 4 x 1block run

A3. 9 min AMRAP
{
1 block run
pullups (sets 1,3,5)
DBFrontRackLunge (sets 2,4) 2x35#
}
75 reps + 4 x 1block run
}
total 277 reps

2023-04-28 WoD

WARM
400m run
std warmup
3 rounds
{
1 min row
10 jump squats
10 lat pulldowns
}

MAIN

A. 5x5 BackSquat w 2 sec pause at bottom
warm: 5x45, 5x95
main: 5x135, 155, 165, 175, 185 (3 reps only)

B. 14 min AMRAP. 2-4-6-8-10-8-6-4-2 (and repeat) of:
{
Thruster 95# (Rx+. Rx was 75)
Pullup
Burpee Bar Jump
}
7+4 (2,4,6,8,10,8,6 then started the round of 4, getting the thrusters). 
Then finished out remaining 14 reps to finish the whole cycle at 14:30

2023-04-27 WoD

WARM
400m run
1 block run
std warmup
clean drills

MAIN

A. For time:
{
100 DU (Rx was 50 CrossOvers)
40 situp
30 Hang Power Clean 95#
20 Bench Press 95# (Rx was 135#)
3 block run
20 Bench Press 95# (Rx was 135#)
30 Hang Power Clean 95#
40 situp
100 DU (Rx was 50 CrossOvers)
}
time: 15:35

B. 10 min mobility work (hip/shoulder smash)

2023-04-26 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. Work to a heavy 5-rep deadlift
5x95, 5x135, 5x185, 5x225, 5x255

B. 3x5 at 90% of weight reached in A. 2-3min b/t sets
3x5 at 225#. 

C. 7 rounds for time. 22min cap
{
7 deadlift 185# (Rx was 225)
7 burpee box jump 24"
* 1 block farmer carry 1x36# KB (Rx was 53#)
}
* = After rounds 1,3,5,7.
time: 18:35

2023-04-25 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat cycle continued
warm: 5x45, 5x95, 5x135
main: 5x165 (~75%), 3x185 (~85%), 2x205 (~95%)

B. 16 min AMRAP
{
1 block run
20 DB OH Lunge (backward) 1x25#
10 strict chinup
}
5 rounds even, w 15s to spare.

2023-04-24 WoD

WARM

400m run
2 block run
std warmup
2 rounds
{
5 wallball 20#
5 SDHP 45#
5 push press 45#
10 box jump 20"
1 min row
}

MAIN

A. "Fight Gone Bad". 3 Rounds, each for reps
{
min 1: Wallball 20#
min 2: SDHP 75#
min 3: Box Jump 24"
min 4: PushPress 75#
min 5: Row for cals
min 6: Rest
}
Round 1: 20, 18, 15, 15, 15 = 83
Round 2: 15, 15, 15, 15, 12 = 72
Round 3: 15, 15, 14, 16, 19 = 79
Total: 234 (16 reps short of my best, but not as bad as I expected. Could have done better if I'd pushed)

 B. 2 rounds, not for time
{
200m Farmer Carry 1x53#
45s Plank Hold.
}